Core Foundation

Who it’s for

Weak core, lower back gets tired from everyday tasks.

How it works

We train the core to resist movement rather than create it: holding position against extension, flexion, and rotation. This is the exact job it performs in real life when carrying a bag or lifting a child.

Weekly layout

How load increases

First increase hold time up to 45 seconds, then increase the lever—longer support, fewer contact points.

Deload

Every fifth week: half the sets.